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Chicken salad with apple, celery, walnuts, and mayonnaise-based dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Chicken Waldorf salad (180 g) has 322 calories. That works out to 179 calories per 100 g. It contains 15.5 g of carbs, 22.3 g of protein, 19.4 g of fat and 3.1 g of fiber. Its 9.2 mg of B3 covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
322
KCAL / 180G
Carbs
15.5g
· 6% DV
Protein
22.3g
· 45% DV
Fat
19.4g
· 25% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 27% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 322 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0.05 g | |
| Sodium | 522 mg | 23% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 3.1 g | 11% |
| Protein | 22.3 g | 45% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 322 kcal |
| 1 tablespoon (small) | 18 g | 32 kcal |
| 1 piece (small) | 75 g | 134 kcal |
| ½ cup (half) | 90 g | 161 kcal |
| 100 g | 100 g | 179 kcal |
| 1 serving (small) | 150 g | 269 kcal |
| 1 serving (large) | 220 g | 394 kcal |
| 1 pack (medium) | 250 g | 448 kcal |
| 1.5 cup (large) | 270 g | 483 kcal |
Calculated from 179 calories per 100 g.
Chicken Waldorf salad typically combines cooked chicken with apples, celery, walnuts, and a mayonnaise-based dressing. The ingredients create a mix of tender, crunchy, sweet, and savoury flavours; some versions add grapes or use a lighter dressing.
Yes, rotisserie chicken works well in Chicken Waldorf salad. Remove the skin and bones, shred or dice the meat, and let it cool before mixing it with the apples, celery, walnuts, and dressing so the salad stays fresh-tasting.
Yes, you can prepare Chicken Waldorf salad ahead, but keep the dressing separate for the best texture. Combine everything shortly before serving, or add the apples and walnuts at the end to keep them crisp and prevent the apples from browning.
To keep Chicken Waldorf salad from getting watery, use cooled chicken and dry the celery and fruit well after washing. Add the dressing gradually, and avoid watery grapes or other fruit; chilling the salad briefly helps it hold together.
A crisp apple with a sweet-tart flavour works best in Chicken Waldorf salad because it holds its shape and balances the creamy dressing. Choose a firm variety, and toss cut pieces with a little lemon juice if they will sit before serving.
Chicken Waldorf salad is served cold, not warm. Chill the cooked chicken before mixing it with the dressing and produce; serving it cold preserves the crisp texture of the celery and apples and keeps the mayonnaise-based dressing pleasant.
Chicken Waldorf salad pairs well with crusty bread, a simple soup, or leafy greens. It can also be served in lettuce cups or as a sandwich filling, though adding bread makes it a more substantial meal.
Yes, Chicken Waldorf salad can be made without mayonnaise. Use plain Greek yogurt, or combine yogurt with a little mustard and lemon juice for a tangy dressing; the result is less rich than the traditional version.
Chicken Waldorf salad is a later variation of Waldorf salad, which originated at New York’s Waldorf-Astoria hotel in the late 19th century. The original salad did not include chicken; adding it turned the dish into a more filling meal.
No, Chicken Waldorf salad does not freeze well. Mayonnaise-based dressing can separate after thawing, while apples and celery lose their crisp texture; make it fresh and refrigerate leftovers in a sealed container instead.
Vitamins
B3
9.18mg · 57% DV
B6
0.56mg · 33% DV
Biotin
7.2µg · 24% DV
B5
1.12mg · 22% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
243mg · 35% DV
Sodium
522mg · 23% DV
Copper
0.2mg · 22% DV
Potassium ⭐
432mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 322 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Chicken Waldorf salad is a variation on the Waldorf salad, which originated at New York’s Waldorf hotel. It combines chicken with apple, celery and walnuts, bound with a mayonnaise-based dressing. The apple’s sweet-tart bite and the celery’s fresh crunch balance the tender chicken and creamy dressing, while walnuts add a deeper, toasted note.
Usually served chilled, it works as a light lunch or a side at a meal, and is also at home on a brunch or buffet table. It provides protein, with 12.4 g per 100 g. For a lighter version, replace some of the mayonnaise with plain yogurt; serve it over leafy greens or with bread.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.42g
MONOUNSATURATED
7.56g
POLYUNSATURATED
5.22g
Omega 6:3 ratio 66.9:1
Above the ideal 4:1 (66.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.